Papa's Journal - Winter of Mass Construction!

Aye.   Annoyingly I woke up, started the cardio and gave him 15 mins to do his business.  He holds it in and then does it on the lounge floor

Oh well - Arms day to day - should be fun - can't wait for legs day tomorrow

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Arms

Close Grip Bench
80k x 10, 90k x 10, 100k x 9, 115k x 10

BB Skullcrushers (raised legs)
110lb x 12, 12, 12, 9

OH DB Tricep extension
60lb x 12, 70lb x 12, 80lb x 12, 90lb x 8

Seated BB Curls
40lb x 15, 60lb x 12, 80lb x 12, 100lb x 12, 12, 10

Incline DB Curls (each arm)
45lb x 12, 12, 12, 12

Overhand Pushdown
100lb x 15, 110lb x 12, 120lb x 10, 120lb x 9, 110lb x 12 - stopped 120lb as it became more like a tricep pushdown!

Machine Curl
180lb x 12, 190lb x12, 12, 9, 9

Cheat Curls (each arm)
65lb x 8, 8

Finished there as felt peaky.  Damn my weak stomach.

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Morning Papa L...just 'aving a zoom...have a good day, with no poop clearing..!...  :)

Feeling rough as a dog today - belly has deteriatoted again.  Feel very sick.
Still, before this I did 45 mins on the stepper again this morning.

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Hi mate, thought I'd pop in say high, you got some good stuff going on. Look mental in your avi.

There's been some nasty bugs going around, I got it the other week was awful think Jedi called it a Nora Virus or something like that.

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Cheers - plan is to get back into that shape by mid June as I bulked over winter.

And yes, I think you may be right about the bug.  Its hung around in one form or another for a couple of weeks in my guts,  not nice.

Feel fine now tho, will give tonite a nite off and back in the gym tm evening! (just before my cheat meal - whoop whoop!

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If you've got a dog, don't you fancy doing your cardio outdoors and take the dog??
 
I only ask this because I'm doing outdoor jogging/walking and we're doggy sitting for 2 weeks, but he's 10 years old so can't hack a long walk.  Shame cos I'd love a bit of company!!

Before and after cutting pics

Brittas's Journal

The dog is still young - 13 week-ish old.  He's also about 3/4 of a foot tall.  He's tiny.  Would be a hinderance rather than help - shame tho - will try at the weekend to se how i get on mind

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What weight were you in the avi mate? And how tall are you? Oh and one more what weight you aiming this time?

Cheers just trying to get an idea of what size/ weight ratio people are, I'm 6' 2 and find it quite hard to put on quality weight. 

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

15 stone in the avi mate, right on the nose.  I'm about 6' 1" give or take.  I'm i'm aiming for as close to 16 a poss.

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Papa Lazarou


15 stone in the avi mate, right on the nose.  I'm about 6' 1" give or take.  I'm i'm aiming for as close to 16 a poss.

easily done mate, sure you'll smash it once the bug clears.

just had a catch up on your journal, good read, always like to hear your take on things and see how you do it.

Papa Lazarou


45 mins cardio and 2 mins clearing up dog poo

You planning on any pictures soon big man? Remember your last Keto, was a good transformation.

 

Another 45 mins cardio.


Pictures will come in the next week or two chaps/chapesses

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Papa Lazarou


15 stone in the avi mate, right on the nose.  I'm about 6' 1" give or take.  I'm i'm aiming for as close to 16 a poss.

Cheers mate, give's me hope at least lol I was aiming for 16 but it all went a bit wrong for me at xmas, so will try again after the summer, just trying to lose some fat whilst maintaining weight, maybe add a little. Still not to sure if this is realistic though!

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Whatever it takes, just enjoy the journey.  Its worth it.  Good luck

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Cheers mate, I'll keep popping in, I've already pinched your pouring lat raises lol

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

crying freeman


Cheers mate, I'll keep popping in, I've already pinched your pouring lat raises lol

Work well don't they?  You can feel them hitting the muscle straight away as soon as you change the grip/movement.




Legs


Squat
60k x 10, 140k x 8, 160k x 1 - felt empty after yesterdays sickness.  Will hit them again next week.


Leg extension
195lb x 12, 12, 12, 12 - 2 second pause at top


Seated Ham Curls
225lb x 12, 12, 12, 12


Uni Lateral Leg extension (each leg)
90lb x 15, 12, 12, 11


Uni Lateral Seated Ham Curls
105lb x 12, 120lb x 12, 12, 10


Staggered Leg Press (each legs - L and R legs)
180k x L12, R12
200k x L12, R12
220k x L12, R11
240k x L12, R9
260k x L12, R9


James Calf Raise
200k x 10, 10, 10
Platform x 10, 10, 10
Floor x 10, 10, 10


BB Lunge (each leg)
50lb x 12, 12


Belly wasn't right so tank wasn't up to doing heavy poundages so hit them hard in a different way!

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Yeah you can, and I find the twist helps your form as well, sort of stops you cheatin...Not that I'd do that

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Yup, makes it impossible just about as your arms don't work that way very well if you try to use rotational motion of your joints with the weight 

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PL- do u keep ur elbows bent as well? ive been doin the pouring lat raise for a while since seein a vid of Daz Ball doin them and yeh, totally agree, they work much better imo.. and keep the elbows bent i find takes the stress off the shoulder joint and keeps more of the focus on the delt head.

  

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Aye just like you say.  Keeps the stress on the delt head.  45 min long walk/jog with the dog.  Carbing up today but i a sensible manner.  

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how does a carb up day look mate? like meal timiings etc?
is it just like a normal days eating (when not dieting)? i.e. loads of protein, carbs and moderate fats? or do u just concentrate on crammin in loads of carbs?

  

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Moderate protein, moderate carbs and fats that come with the carbs.  Not overdoing it.  6 meals in the day, about 50g per meal of carbs, similar protein.  Nothing OTT.

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nice one. cheers mate

  

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No worries - nice to not have eggs and peanut butter for a change

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Chest & a little shoulders...

Incline Smith Bench
100k x 12, 12, 12
120k x 12, 12, 12
130k x 5

Incline DB Bench - Partials
80lb x 12, 12, 12, 9


Incline DB Flye
45lb x 12
55lb x 12, 12, 12

Pouring Lateral Raise - pause at top of movement 
25lb x 12, 12, 12, 12

Front Raise 
25lb x 12, 12, 12, 12  - pause at top of movement 


Machine Military Press - slow with pause at just below full extent
165lb x 12, 12, 12, 12

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Back

DB Row
50k x 15, 55k x 15, 60k x 15, 70k x 15

Machine Row
Reverse Grip 245lb x 10, 10, 10, 10

Super'd by...
Overhand Grip 245lb x 10, 10, 10, 10 - hard work on forearms after the above!


Widegrip Pulldown
210lb x 10, 10, 10, 10 - deep contraction at peak contraction

Reverse Grip Pulldown
220lb x 10, 10, 10, 10

Chins
BW x 2, 7 - not gonna happen after doing the above before - needs to go to top of workout, not end LOL!

Lying Incline Row
85lb x 8
75lb x 12, 12, 12, 12

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Solid workouts. Do you prefer higher volume these days? Remembver when I used to be a member you were benching some pretty obscene numbers. You have an injury or anything or just decided that higher volume was for you?

I am planning on using TinyTom's routine from May, haven't really training with that sort of approach before. Flies against much of the coventional wisdom but he has had results from it.

 

I find that lower volume damages my shoulder too much (as regards to benching).  I tore my shoulder in 2008 and since i've been a lot more careful.  I do some heavy benching every now and again but its not worth the stress on the joint - same with squatting and DL.


What is tom's routine?

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Going to start doing Neil Hills leg workouts for a while.


Consists of (as close to as possible):-


Leg Day  

Leg press x 180kg x 80 (pause/press)


Super'd by...
Squat x 100k x as many as possible


Super'd by...
Leg press Low Postion x 180kg x 20

Leg press Medium  Postion x 180kg x 20
Leg press High  Postion x 180kg x 20



Then
Leg extension 100lb x 30 ( 5 second pause at reps 10 and 20)


Super'd with
Leg extension Partials x as many as poss, 4-8" movement



Should be fun

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45 mins cardio

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Morning Papa L....good news on the cardio, me too this morning....hope all is going well, spesh with the carb thing...my stomach feels like lead if i eat carbs now...like in the alien thing where his stomach explodes!...lol

Have a good training day Papa, oh!..and other wise sorry......

Firing on all cylinders at the mo.  Really enjoying my training and I CANNOT wait to get back in the gym tonight.  Will have a day or two off after today however as i've trained none stop for about 8 days now and i'm sure a day off the weights would be beneficial.  Still cardio is necessary so won't drop that

Thanks for dropping by once again - brightens up my day

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I have a sore Brachioradialis - think its asking for a day or two off the weights.  Nothing serious, just feels a little tight.  Will do legs tonite and then off til Weds, maybe Thurs.

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Legs

Leg Press 
180kg x 65 - paused pressed to get to this figure

Super'd by...
Squat
100k x 26

Super'd by...
Leg Press
Low x 20
Med x 20
High x 20

Leg extension 
120lb x 10, 10, x 10 and as many 4-8" mini extensions - agony!

Finished off with some more leg presses for 20 in low, med and high positions - by high i could only do 2-3 reps without a pause for a few seconds.  Awsome.

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why the 2 leg sessions in such quick sucession mate?

  

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The one a few posts above was the plan mate.  Haven't trained legs since Thursday.  Which I realise is recent but that day was sh1t as i'd been ill and barely stressed the quads.  Also, uts just what I do...

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Morning Papa....Hope you're good today, cardio done?...did mine, only 30 mins today cos I've got a headache, reason posted on Dazc's thread...durrrrrr....there's a reason I'm blonde I'm sure!...lol......have a great day and give that furry legged animal  tickle on the tum for me hey?.....

45 mins cardio - woke 15 mins late but didn't let that stop me

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ah sh1t yeh, sorry mate.. my bad! obviously didnt read it properly.

plan looks good, HORRIFFIC, but good :-) haha

  

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